Anxiety Natural Remedies
Anxiety can be a disabling condition that’s accompanied by long-term stress and a decline in overall health.
It contributes to many chronic diseases, even when treated with conventional medications.
That’s why we need to use natural remedies for anxiety and other mood disorders that will address the root of the problem instead of putting a Band-Aid on your symptoms.
It can affect people of all ages, with a lifetime prevalence between 4.3 and 5.9 percent.
Also, 40–60 percent of people with nervousness experience signs of depression, making it an even more severe and painful condition to treat appropriately.
And research shows that people with anxiety cannot successfully achieve short or long-term remission, with remission rates remaining as low as 38 percent after five years.
The good news is that there are many natural remedies for anxiety that are safe and don’t cause adverse side effects like so many anti-anxiety medications.
By eating a clean and well-balanced diet that contains essential nutrients like B vitamins, magnesium, and omega-3s, and using essential oils for anxiety, you will notice an immediate difference in your mood, energy levels, and sleep patterns.
Plus, there are many supplements and lifestyle changes that serve as natural remedies for nervousness.
Causes and Risk Factors
Anxiety is a normal response to stress or a dangerous situation, and it’s often referred to as the “fight or flight” response. It’s also the most prevalent mental health condition.
It becomes problematic when it is constant or in reaction to inappropriate circumstances, which, over time, can negatively affect your day-to-day life.
There are several anxiety disorders, including generalized anxiety disorder, obsessive-compulsive disorder, social anxiety disorder, and panic disorder.
Causes include:
- stress
- traumatic life experiences
- thyroid problems
- dysfunctional serotonin
- excessive alcohol
- caffeine or sugar intake
- hormone imbalance
Also, research shows that risk factors for anxiety disorders include being female,
experiencing stressful life events in childhood and adulthood, having a family history of mental health disorders, having limited economic resources, and being shy in youth.
Signs and Symptoms
Although anxiety is characterized by excessive worrying and tension, other physical and psychological symptoms include:
- muscle tension
- chest tightness
- heart palpitations
- high blood pressure
- insomnia
- digestive problems
- panic attacks
- irritability
- difficulty concentrating
- restlessness
- sweating
- anxiousness
- inability to socialize
Conventional Treatment
Typically, it is treated with a combination of psychotropic drugs and cognitive behavioral therapy. Pharmacologic interventions for anxiety include:
- Serotonin-norepinephrine reuptake inhibitors (SNRIs): SNRIs are used to treat anxiety, depression, panic disorder, fibromyalgia, and back pain. They work by blocking or delaying the reuptake of serotonin and norepinephrine, which helps to improve your mood. Some SNRI brand names include Cymbalta, Pristiq, Effexor, and Savella. Common side effects of these medications include dizziness, nausea, loss of appetite, sexual problems, constipation, weight loss, insomnia, headaches, dry mouth, and agitation.
- Selective serotonin reuptake inhibitors (SSRIs): SSRIs are used to correct low serotonin levels in the brain. SSRIs are used to treat anxiety disorders and depression. Some examples of commonly prescribed SSRIs include Lexapro, Prozac, Zoloft, and Celexa. Possible side effects of these medications include drowsiness, nausea, diarrhea, headache, sexual problems, agitation, dizziness, dry mouth, insomnia, and blurred vision. Research shows that approximately 30–50 percent of patients on SSRIs experience this kind of mild side effects. (4)
- Benzodiazepines: Benzodiazepines are used to enhance the effect of GABA, a neurotransmitter that reduces the activity of neurons that cause anxiety. Benzodiazepine drugs are used to treat anxiety, insomnia, alcohol withdrawal, pack attacks, and seizures (due to their anticonvulsant properties). The most popular types of benzodiazepines include Xanax, Valium, Librium, and Tranxene. These medications come with side effects like dizziness, headaches, blurred vision, sweating, trouble sleeping, impaired coordination, confusion, and an increased risk of falling in elderly patients. (5)
Thankfully, there are natural remedies for anxiety to try, as well.
Natural Remedies for Anxiety
Diet
1. Eat a Clean and Well-Balanced Diet
Several studies show that there is a connection between diet choices and psychology, physiology, and behavior.
Dietary choices impact a person from the moment he or she is born to adult life. Consuming too many or too little calories can increase anxiety symptoms and other psychological or emotional disorders.
Also, a poor diet can lead to many anxiety symptoms, including moodiness, fatigue, and abnormal blood sugar levels that cause nervousness and jitters.
A poor diet can also lead to weight gain. And this can impact your body image and bring on feelings of worthlessness and self-doubt.
Eating anti-inflammatory foods can be a natural remedy for anxiety because they are essential for neurotransmitters synthesizing and balancing your mood and stress response.
Besides, it’s also essential to eat healthy fats, unrefined carbohydrates, and lean protein.
To improve anxiety symptoms, make sure to add vitamin B foods, magnesium-rich foods, foods high in calcium, and omega-3 foods to your diet too.
- wild-caught fish (like salmon, mackerel, tuna, white fish, and herring)
- grass-fed beef
- organic chicken
- nutritional yeast
- eggs
- yogurt or kefir
- leafy greens (like spinach, kale, chard, and collard greens)
- fresh vegetables (like celery, bok choy, broccoli, beets, and artichokes)
- fresh fruits (like blueberries, pineapple, banana, and figs)
- sea vegetables
- healthy fats (like avocado, coconut oil, and olive oil)
- beans (such as black beans, adzuki beans, chickpeas, and fava beans)
- legumes (like lentils and peas)
- nuts (such as walnuts, almonds, and cashews)
- seeds (including flaxseeds, chia seeds, hemp seeds, and pumpkin seeds)
- unrefined grains (like farro, quinoa, and barley)
2. Avoid Sugary and Processed Foods
Research shows that consuming foods that have a high glycemic index can contribute to anxiety and depression.
Sugar and refined carbohydrates can give you blood sugar highs and lows throughout the day, increasing anxiety, nervousness, and fatigue.
These foods can cause mood swings and alter your energy levels, making it more challenging to get your nervousness symptoms under control.
They also contribute to inflammation and alter your brain structure and neurotransmitter function.
To maintain normal blood sugar levels and improve your anxiety symptoms, stay away from refined foods,
including baked goods (like pastries and cookies), sweetened beverages, fast foods, fried foods, processed meat, and refined grains (which can be found in cereals and packaged bread).
One specific dietary option that covers many of these bases and may influence nervousness is the keto diet.
Preliminary research in animals has found that following this high-fat, low-carb diet may result in a lowered risk for anxiety.
3. Limit Caffeine and Alcohol
Too much caffeine or alcohol can increase nervousness symptoms like moodiness, nervousness, and jitters.
A study published by the British Journal of Psychiatry found that abstinence from alcohol is associated with a lower risk of anxiety.
To reduce anxiety, avoid alcohol altogether or limit your alcohol intake to 1–3 drinks per week, but no more than two at a time.
Research also shows that consuming too much caffeine can induce anxiety symptoms, and people with panic disorder and social anxiety seem to be particularly sensitive to the effects of caffeine.
Limit coffee or black tea to no more than one cup per day.
Supplements
4. Ashwagandha
Ashwagandha is an adaptogen herb that is often used as a natural remedy for anxiety because it helps stabilize the body’s response to stress.
In a systematic review that assessed data on the effectiveness of ashwagandha as a treatment for it,
researchers found that most studies concluded with significant improvement in anxiety symptoms with ashwagandha therapy.
However, ashwagandha is not only a stress reliever. It also protects the brain from degeneration, and it works to improve symptoms by destroying free radicals that cause damage to the brain and body.
Research shows that ashwagandha helps to improve focus, reduce fatigue, and fight anxiety without the side effects of most medications.
5. Kava Root
Research shows that kava root can be used to treat anxiety because it’s a nonaddictive and non-hypnotic anxiolytic.
Kava is used to improving mood, ease anxiety, and boost sociability. It works by stimulating dopamine receptors and inducing euphoria.
A randomized controlled trial conducted in Australia found that kava can be considered first-line therapy for generalized anxiety disorder, and it’s shown to be safe for people undergoing treatment.
And a meta analysis found by Cochrane, that involved 7 trials, suggests major results from kava therapy for anxiety with number of side effects, which are considered mild. Take kava under the direction of the health care provider, as it is able to interact with certain medicines. Also, don’t consume alcohol in case make use of kava and be conscious of typical side effects, drowsiness, including headache, and diarrhea.
6. 5-HTP (5-hydroxytryptophan)
Supplementing with 5 HTP, that is synthesized from tryptophan (an essential amino acid which functions like a mood regulator), will help deal with several issues which are connected with anxiety, such as difficulty sleeping, headaches and moodiness. 5-HTP increases serotonin, a soothing neurotransmitter which sends indicators between the nerve cells and also alters brain functions that regulate the mood of yours and sleep patterns. Scientific studies show that 5 HTP therapy is related to a considerable decrease in anxiety resulting from its calming effects. Nevertheless, you must not take 5 HTP with any prescription anti anxiety or antidepressant medications.
7. GABA (Gamma-aminobutyric acid)
GABA is an amino acid accountable for reducing anxiety within the central nervous system, and additionally, it really helps to relax the muscles. It is used for many conditions, additionally to relieving anxiety, which includes reducing PMS, treating sleeplessness, stabilizing blood pressure, burning fat, treating ADHD, and also relieving pain. GABA is an inhibitory neurotransmitter that could trigger a sedative impact, regulating nerve cells and also calms anxiety. Anti-anxiety drugs, like Valium and Xanax, work to boost the level of GABA in the human brain. You will find GABA supplements available in the local health food of yours or perhaps vitamin store. Or perhaps another alternative is usually to make use of valerian root, that naturally boosts your brain’s GABA levels and also helps calm anxiety.
8. Magnesium
Magnesium plays many vital roles in the body, and magnesium deficiency is one of the leading deficiencies in adults.
So if you’re struggling with anxiety, you may want to try taking a magnesium supplement.
Magnesium helps to relax your muscles and calm the nervous system.
Also, it’s vital for GABA function and for regulating certain hormones that are crucial for calming the brain and promoting relaxation.
Magnesium is commonly used to combat anxiety, poor digestion, muscle spasms, and trouble sleeping.
Look for magnesium in citrate, chelate, and chloride, which are forms that the body absorbs better. However, be aware that too much magnesium can cause diarrhea, so be careful with the dose.
Because of this, start with smaller amounts of magnesium and work your way up to a dose that’s effective for you.
9. Vitamin B Complex
B vitamins help to fight stress and stabilize the mood of yours. Vitamin B6, particularly, can serve as a natural cure for anxiety since it works to enhance mood, balance blood glucose levels, and maintain a proper central nervous system. Symptoms of a vitamin B6 deficiency consist of nervousness, irritability, melancholy, changes in spirits, muscle tissue pains, and exhaustion. Additionally, Vitamin B12 is essential for fighting depression, mood disorders, and chronic stress. It helps you to enhance the concentration of yours, boost energy levels, and also let your nervous system to run properly.
Essential Oils
10. Lavender Oil
Lavender oil has been shown to reduce anxiety and help relax the body.
A multi-center, double-blind, randomized study conducted in Germany found that Silexan, an oral lavender oil capsule, was just as effective as a benzodiazepine. This anti-anxiety medication usually induced sedation and had a high potential for drug abuse.
Research also shows that using lavender oil topically or inhaling lavender can help to induce calmness and relieve symptoms of anxiety-like nervousness, headaches, and muscle pain.
Put three drops of lavender oil in your palm and rub it onto your neck, wrists, and temples.
You can also diffuse lavender oil at home or work, inhale it directly from the bottle for immediate relief, and add 5–10 drops to warm bath water to fight anxiety naturally.
11. Roman Chamomile
Roman chamomile essential oil is used to calm nerves and reduce anxiety because of its mild sedative and relaxation-promoting properties.
Inhaling roman chamomile works as an emotional trigger because the fragrance travels directly to the brain to help fight anxiety symptoms.
A study published in Alternative Therapies in Health and Medicine found that when chamomile oil is taken orally, it causes a significant reduction of anxiety and depression symptoms when compared to a placebo.
Diffuse five drops of Roman chamomile oil at home or work, inhale it directly from the bottle, or apply it topically to the neck, chest, and wrists.
Roman chamomile is also gentle enough for children to use as a natural remedy for anxiety.
Lifestyle
12. Physical Activity
Regular physical activity helps to improve sleep quality, reduce inflammation, boost confidence, improve energy levels, and ease stress and tension.
People with anxiety can benefit from exercises like yoga and tai chi because they promote relaxation and involve deep breathing techniques that reduce stress and muscle tension.
A 2012 review published in Alternative Medicine Review found that of the 35 trials that addressed the effects of yoga on nervousness and stress, 25 of them noted a significant decrease in stress and anxiety symptoms due to practicing yoga.
Yoga changes your brain by impacting your GABA levels and suppressing neural activity.
Besides yoga and tai chi, you can practice other exercises that help to calm the body. For example, running, walking, or hiking outdoors, lifting weights, and even dancing can combat stress.
13. Get Enough Rest
Researchers at the Faculty of Berkeley found that a shortage of sleep is able to amplify anticipatory anxiety by revitalizing areas in the human brain related to emotional processing.
This means sleep deprivation is able to bring about common anxiety symptoms. These indicators include too much worrying, and also by restoring proper sleep patterns, individuals with anxiety are able to reduce thoughts of dread, worry, and stress.
Aim to obtain at least 7 hours of rest each night to minimize stress, balance the hormones, prevent moodiness, and lessen fatigue.
You are able to also diffuse lavender or Roman chamomile essential oil in your bedroom to help induce relaxation.
14. Meditate
A 2013 randomized controlled trial posted in the Journal of Clinical Psychiatry discovered that mindfulness meditation favorably affected anxiety symptoms and enhanced coping mechanisms and stress reactivity when confronted with a stress challenge.
In case you are a newcomer to this particular, try out guided deep breathing as one of your organic cures for anxiety, on podcasts, and YouTube.
It’ll help lower the cortisol levels, improve sleep quality, boost productivity at work and home, and treat anxiety.
15. Find Support
In your attempt to conquer anxiety, finding Support from the loved ones of yours, community, friends, as well as expert therapists could be very beneficial.
For instance, cognitive-behavioral treatment is a kind of psychotherapy that focuses on an individual’s underlying thoughts in determining exactly how we behave and feel.
Therapists help to change the thought patterns and reactions so you can better deal with stressful situations.
If your anxiety affects the quality of life, think about enrolling in a local support group or even connecting with many other men and women dealing with stress.
Together, you are able to use these natural cures for nervousness with members of your work and community through challenging situations with the Support of theirs.
Precautions
Should you decide to work with any of these natural cures for anxiety, do this under the direction of the health care provider.
Also, be sure they know what other drugs you’re taking to stay away from dangerous interactions.
For instance, several of these natural remedies, which include kava root, 5 HTP, as well as GABA, interact with typically prescribed anti-depression and anti-anxiety medications.
So, don’t use these herbs or perhaps supplements along with prescribed medications.
Key Points
- Anxiety is a standard response to stress or a risky situation. However – called the “fight or perhaps flight” response is probably the most common mental health condition.
- Study shows that individuals with anxiety can’t successfully achieve long-term or short- remission, with remission fees staying as low as thirty-eight % after 5 seasons.
- Standard treatments for anxiety include a mix of psychotropic drugs and cognitive-behavioral treatment, although there are actually cures that are natural for concern too.
cures that are Natural for anxiety provide alternative therapies that do not cause unwanted side effects and have already been proven effective. These natural cures for anxiety include:
- Supplements as magnesium, vitamin B, and GABA complex
- Herbs as kava root
- Essential oils
- Dietary and lifestyle changes
Try these natural cures for anxiety in case you suffer from this situation.
